Alternate Hammer Curl
Alternate Hammer Curl is a beginner-level isolation in the strength category that primarily works the biceps. It also recruits the forearms. It is performed with dumbbells.
How to do it
- 1Stand up with your torso upright and a dumbbell in each hand being held at arms length. The elbows should be close to the torso.
- 2The palms of the hands should be facing your torso. This will be your starting position.
- 3While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move.
- 4Slowly begin to bring the dumbbells back to starting position as your breathe in.
- 5Repeat the movement with the left hand. This equals one repetition.
- 6Continue alternating in this manner for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Focus on the muscle contraction and control the eccentric (lowering) phase.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.